Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	86.4% 2504kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.38% 0.28g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	121% 46g	116% 44g	38g per day for Men 19-50 years
Protein	145% 81g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	114% 456μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44.5% 6.67mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 238mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	316% 25.2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	378% 2647mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 6.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 24.3 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 15.5 times more Vitamin E and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Roasted Sunflower Seeds:

• Dried Hulled Sesame Seed Kernels have 1.7 times more Iron, 2.7 times more Magnesium, 15.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Selenium than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Fat, 1.7 times more Saturated Fat and 3.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Omega 6, 2.1 times more Carbohydrate and 5.7 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.